Fifteen men assembled in the sauna that was the Lion’s Den this morning. It was 72*F with 99% humidity at 0525. Seemed like perfect weather for paying the daily rent required to make today’s self better than yesterday’s self.

The LORD’s Prayer

THE THANG:

30 second whole body shake warmup

Arm circles

Hip circles

400 meter jog

Prison Yard Round #1 “The Basics”

Air squats x 20 IC

Merkins x 20 IC

Pull-ups x 10

Dips x 10

Squat jumps x 20

Plank Jacks x 20 IC

Animal Movements

Bear Crawls (hips high, spine straight, straight arms)

Froggers

Stadium

Elevated lunges x 10 IC

Inverted push ups x 10 IC

Shrimp squats x 10 IC per leg

Animal Movements Part 2

Monkeys

Bear Crawls (bent arm edition)

Froggers (with hip elevation)

Monkeys (with hip elevation)

Prison Yard Round #2 “The Upgrades”

Pulse squats x 20 IC

Hand Stand Push Ups x 10

Corn on the Cob Pull-ups x 10

Knee Tuck to Dips x 10

(Insert Tuck Jumps and Pop Squats here next Q…)

Birthday Burpees (4m40s worth)

Flutter kicks x 11 IC

Cross Over Flutters x 11 IC

Crunchy Frogs x 15

Side Planks with leg raises x 10/leg

COT:

Galatians 6:9 “And let us not grow weary while doing good, for in due season we shall reap if we do not lose heart.”

Feeling close to burnout and emotionally drained after a several week stretch, the Q was reminded of why he must keep the faith that he has something to offer even situations that at times seem dire. Good luck to Sasquatch who has daddy duty for his 3 year old for two weeks. FNG Lamy gets initiated as Antonin (‘Squatch dug deep to get this tag). Q is up for grabs at Leon next week. Judge Smails led us out in prayer, then pledge.

LEXICON

For FNGs, the swirl of inside-baseball lingo and jargon used at your average F3 workout can be a bit confusing. Like, for instance, What’s an FNG and why do people keep calling me that? (FNG stands for Friendly New Guy, or something along those lines… )

The F3 Lexicon is intended to help in that regard, providing a scattershot listing of lingo, sayings, expressions, acronyms, etc., that may come in handy when reading a BackBlast (“A writeup of what happened on a workout”) or attempting to decipher an email from a QIC (“The leader of a given workout”).